4) Try to strengthen the abdominal muscle you use to pull in your stomach. Once you’ve flattened your stomach, cough— the in and out movement you feel gives you the location of the abdominal muscle upon which you need to focus . You’ll need to practice pulling in and tightening that muscle until it is trained to tighten automatically.

5) Do the following exercises:

Lie on the floor with your knees bent and your feet flat on the floor. Put your hands behind your head, cradling your head in your hands. Then, bring in your elbows toward the sides of your head. Contract your abdominal muscle, and then bring your shoulders up just a bit— two counts forward and two counts back in tiny lifts.

6) The next exercise begins in the same position as that already described, but with your knees drawn in closer and your ankles crossed. Keeping your abdominal muscle tight, gently lift your backside toward the.ceiling— two counts up and two counts down.

In order to be effective, you should perform at least 50 repetitions of these two exercises every day. It’s also a good idea to perform other exercises, such as walking or running in combination with the low-fat diet and the two exercises described above.